25 Easy Ways to Lower Blood Pressure After 60

21. Practice Controlled Breathing to Activate the Vagus Nerve

Slow, controlled breathing activates the vagus nerve, which is responsible for lowering heart rate and blood pressure by signaling the body to enter a relaxed state. Breathing techniques, such as the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8), have been shown to reduce hypertension by promoting calmness and oxygenating the blood. Regular practice of controlled breathing, even for five minutes a day, can help regulate stress hormones, increase oxygen flow, and keep blood pressure levels stable.

22. Strengthen Your Gut Health to Reduce Inflammation

Emerging research suggests a strong connection between gut health and blood pressure. An imbalance in gut bacteria, known as dysbiosis, can lead to increased inflammation and higher blood pressure levels. Eating fermented foods like yogurt, kefir, kimchi, sauerkraut, and miso supports the growth of beneficial gut bacteria. A high-fiber diet, rich in prebiotics such as garlic, onions, and asparagus, also nourishes gut microbiota, promoting a healthy inflammatory response that may positively influence blood pressure.